Skill/Strength:
EMOM 8
Odd: Bike 15/12 Cals
Even: 10 Alt. DB Hang Power Clean and Jerks 70/50lbs
Metcon:
40-30-20-10
GHD Situps
-100 Double Unders after each round
Accessory Work:
10-9-8-7-6-5-4-3-2-1
Box Get Overs 48”
Run Door to Door with 45/35lb plate
Mobility:
2 min Seal stretch
3 min calf smash, per side
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Bradley Boockmeier
Subbed GHDs with whining, and dubs with kneeling on the ground.
EMOM went very well though.
13
1
It’s true I saw it
Carrie Schatzman
18:40 W mods; AMSU for round of 40, GHD rest of rounds; 3min dubs practice;
EMOM 10 cal/rd & 30#
Coffee chat ☕️
8
0
Chelsea Sherman
10 something
20-25DU then singles—could’ve upped that. Accessory work fun ✔️
7
0
Devon Deda
Scaled but ✔️ Finished
Didn’t finish a whole set of 100 DU but learned a lot. Thanks Kate and Mike!
18
0
Dusty Neubauer
8:22
Absolutely crushed the EMOM probably beat Cody by at least 30 seconds each round
16
1
😂😂😂😂
Maria Onaindia
15ish
Don’t know final time but did every one of those dubs
35# DB but all the cals
14
0
Pauly VanderKelen
HBBS: 10 reps @ 135# & 225#. 8 reps @ 275#, and 4x7 (+2 reps) @ 315# for 30 total reps
5x10 Ab Roll-outs wearing a 42.5# weight vest and kneeling on (2) 55s, (1) 45, and an AbMat / 5x12 Calf Raises wearing the weight vest in addition to a 105# barbell / 5x10 BOBBR @ 155#.
0
0